Chicken and vegetable pie

Author: Niki Bezzant - Founding Editor

Photographer: iStockphoto.com

Packed with flavour, this low-calorie chicken and vegetable pie is just the thing for a cold winter’s night.

Serves: 6

Time to make: 40 mins

Ingredients

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olive spray oil

1 sheet reduced-fat puff pastry

1 small onion, chopped

1 leek, thinly sliced

1 carrot, diced

2 cloves garlic, chopped

500g skinless chicken breasts, diced

10 button mushrooms, sliced

1½ cups skim milk

3 tablespoons flour

2 teaspoons chicken stock powder

1 egg white, lightly beaten

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Instructions

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1 Preheat oven to 180°C. Spray oil in a ceramic pie dish. Trim sheet of pastry to make top slightly larger than the dish.

2 Spray oil in a frying pan over a medium heat. Add onion, leek, carrot and garlic. Cook until soft. Add chicken and mushrooms. Cook for 5 minutes.

3 Whisk milk, flour and stock in a bowl with a fork. Pour milk mixture into frying pan with chicken mixture and allow to thicken while stirring.

4 Spoon mixture into pie dish. Brush a little egg white around top edge of dish, and place pastry over top. Use remaining egg white to glaze pie top. With a fork, prick a few holes into the pie. Bake for 15 minutes or until pastry is golden.

Nutrition Info (per serve)

Calories 241 cal

Kilojoules 1010 kJ

Protein 25 g

Total fat 7 g

Saturated fat 3 g

Carbohydrates 20 g

Sugar 6 g

Dietary fibre 2 g

Sodium 360 mg

Calcium 120 mg

Iron 1 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.